Fall is here! Time for cold weather and the sport of “couch laziness.” This deadly combination often results in a lack of motivation to venture out of our comfy, humble abodes and exercise—trust me; I’ve been there. To avoid gaining those pounds over the coming months of fall and winter, I’ve come up with an exercise plan that you can do in the comfort of your house or dorm room.

Legs

1. Step-ups

As basic as it gets; just step up on a chair or low table with one foot at a time. You should start feeling a burn in your hamstrings or the back of your thighs. To increase the difficulty, don’t let your other foot touch the table when you step up. Create one smooth movement when stepping up and coming back down. To add more resistance, pick up small dumbbells, or fill up two water bottles. Hold one in each hand as you step up and down. Do 10 repetitions on each leg, 20 repetitions in total.

2. Squats

Stand straight up with your legs a little less than shoulder-width apart. Come down without bending forward, make sure your chest stays straight and your backside comes out. To add resistance hold a dumbbell or a filled water bottle with both hands. Make sure that it is close to your chest. Repeat this exercise 15 times.

3. Single leg slides

For this one, move into the kitchen or another un-carpeted floor area. Place a small hand or face towel on the floor and put one foot on it. Slide this leg out as you squat down with the other one until you can’t squat further; then slide it back up. Make sure to not lift your sliding leg off the floor. You should feel a stretch in your inner thigh. Do 10 repetitions on each leg, 20 repetitions total. Tip: To maintain your balance, clasp both hands together and place them in front of your chest.

Cardio

Do jumping jacks for one minute after you complete each exercise once.

Arms

1. Push-ups

People often forget how great push-ups actually are! Get into a plank pose on the floor, lifting your body with your arms and toes. Keep your back and legs in a straight line. While in this position, slowly lower your body, using your arms, until they reach a 90-degree angle. Once lowered, push back up into plank. If this is too difficult, you can get down on your knees or even do wall push-ups. There’s no shame in doing that—that’s how I was when I first started. Always keep in mind the alignment of your back, neck, and legs. Don’t let your backside come up. Normally I would do 10 push-ups but you can certainly do more.

2. Triceps dips

Sit on a chair and place your hand next to your thighs. Walk your legs out until they are fully extended and lift your body off of the chair with your palms. Slowly lower yourself until your body dips, creating a 90-degree angle in your elbows.  Once lowered push yourself back up. Don’t sit back on the chair. Do 10 repetitions.

3. Wall curls

Sit up against a wall. While holding a large, filled water bottle or a dumbbell in one hand,  curl the weighted arm up. Keep your upper arm pressed against the wall. After 10 curls, switch arms. Do 10 repetitions on each arm for a total of 20 repetitions.

Cardio

Do mountain-climbers for a minute. With your palms facedown on the floor, jog your legs up and down quickly, as if you were running up a steep slope. Do it after each completed exercise.

Core/Abs

1. Plank

Come into a plank pose (same position as a push up). Use your hands and toes to support your body in a flat position. You should feel your core burning. Hold this position for 45 seconds.

2. Bicycle crunches

Lying on the floor with your back flat and your legs raised, bring your head and shoulders off the floor and clasp your hands behind your head. Once in position, bring in one knee at a time and touch it with the opposite side’s arm’s elbow. Extend that leg and bring in the other one. Increase the speed of your movements as you continue to do this for one minute.

3. Russian twists

Lay down with your back on the floor. Keep your knees bent so that your feet are flat on the floor, too. Lift your torso up 45-degress as if you were going to do a crunch and hold it there. Using a filled water bottle, single dumbbell, or a medicine ball, twist your abs as you bring the object from one side of your torso to the next. Do 12 on each side, 24 in total.

Final Note

The key to a great workout is to always be conscious of the muscles you’re supposed to be working out. The more you focus on activating them, the more you will actually use them! Repeat each set three times and to get a larger caloric burn. Follow the extra cardio exercises in between each set.